Raw Bench Press Technique
He is a video of him absolutely smoking either 550 or 560 at under 200lbs.
Raw bench press technique. Make sure that you rotate your elbows in as you bring the weight down to limit shoulder strain then flare your elbows out as you press for a stronger lift. For raw bench pressing nearly all of the work needs to be put into developing strength. Which for those of you without a calculator is 2 75xbodyweight raw.
The amount of weight that he has pushed at under 200lbs is impressive to say the least. The paused bench press is the best assistance exercise for raw bench pressers like us. The bench press is as simple as pulling the weight down to your chest to create back tightness then pressing yourself down into the bench as you extend your arms to lockout.
I would also venture to say that equipped bench pressing is 60 strength 20 technique and 20 skill. It s like a bench press but with a pause of two three seconds at the bottom. These are obviously just guesses but it gives you a glimpse into what you need to work on for each bench press.
If you re wondering why i choose this variation for most applications it s because the generic raw power bench will be safer for the shoulders for the average trainee compared to an elbows high bodybuilder bench press while allowing them to use the most weight and while targeting the largest amount of muscle mass including the pecs at once. The bench press is an upper body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench the exercise uses the pectoralis major the anterior deltoids and the triceps among other stabilizing muscles a barbell is generally used to hold the weight but a pair of dumbbells can also be used.
